The Saturday Evening Post » fruithttp://www.saturdayeveningpost.com
Home of The Saturday Evening PostTue, 03 Mar 2015 17:31:20 +0000en-UShourly1http://wordpress.org/?v=4.1.1Chilled Fruit Souphttp://www.saturdayeveningpost.com/2013/08/14/health-and-family/food-recipes/chilled-fruit-soup.html
http://www.saturdayeveningpost.com/2013/08/14/health-and-family/food-recipes/chilled-fruit-soup.html#commentsWed, 14 Aug 2013 12:00:47 +0000http://www.saturdayeveningpost.com/?p=90210Cool and refreshing, this purée is just right when local melons are full and ripe.

]]>When I asked my neighbor Ann for her recipe, she pulled from her kitchen bookshelf the volume Middle Eastern Cooking from the classic Time-Life Foods of the World series published in the 1960s. Its editors label this soup as an Israeli dish, a surprise to me, as it does not seem Middle Eastern or even particularly Mediterranean. Since the recipe makes even more than the 8 to12 servings indicated, I have pared it down to serve six.

To prepare it quickly, I buy cubed melon and frozen strawberries. Plus, the frozen berries cost less, and I prefer applying the difference toward fresh raspberries and blueberries to garnish the soup and add textural contrast.

This soup keeps for a few days, but usually separates. So whisk it vigorously before serving leftovers.

Foods naturally red, blue, and purple contain powerful anthocyanin antioxidants widely believed to benefit the heart and blood vessels. And now there’s proof that eating three or more servings of strawberries and blueberries per week may help women reduce their risk of a heart attack by one-third—according to a large study of women aged between 25 and 42 registered with the Nurses’ Health Study II. Scientists from the University of East Anglia in collaboration with the Harvard School of Public Health say anthocyanins in berries may help dilate arteries and counter the build-up of plaque. “We have shown that even at an early age, eating more of these fruits may reduce risk of a heart attack later in life. This is the first study to look at the impact of diet in younger and middle-aged women,” says the lead researcher.

The American Heart Association recommends at least 4.5 cups per day of fruits and vegetables as part of a healthy lifestyle that can help avoid risks for heart disease and stroke. Eating enough fruits and vegetables also has other benefits: the recommendation to reduce cancer risk is the same.

]]>“What you find in season at the spring market will vary based on where you live,”says Kristine Miles, author of The Green Smoothie Bible. “In more moderate climates, such as where I live in Southern Australia, many of these fruits will be readily available, while others may be very hard to find. Use this opportunity to experiment with what is fresh to create your own green smoothies.”

Recipe 1

1 cup cranberries

1 orange, peeled

Zest of ½ orange

1 ½ cups orange juice

Greens

Recipe 2

2 ½ cups watermelon

1 cup raspberries

1 lime, peeled

Greens

Tip: If you’re new to green smoothies, Miles recommends that only 10 percent of your smoothie be greens (spinach is a good beginner’s green because of its mild flavor) and gradually increase them to 40 percent as you grow accustomed to the taste.

Kristine Miles is a health professional with more than 15 years experience. She is passionate about lifelong learning, plant-based nutrition, and living a healthy lifestyle. Kristine works full time as a physiotherapist in a private practice, is a part-time cooking demonstrator, and is a blogger at kristinemiles.com and http://greensmoothiecommunity.com/. She is happily married and lives on Phillip Island, Victoria, Australia.

]]>“Winter produce can certainly present a challenge compared with the abundance of summer fruits. But it also can be a time for creativity when it comes to green smoothies,” says Kristine Miles, author of The Green Smoothie Bible. “Ginger and warming spices like cinnamon can be used. Nut milks, ginger, and spices can add a more filling and warming element to a winter green smoothie. By the same token, use of ice and frozen fruit is best avoided given the weather is cold enough as it is!”

Recipe 1

1 cup pineapple with core

½ grapefruit

½ avocado

1½ cups water

Greens (See tip below)

Recipe 2

4 oranges and/or tangelos, peeled

1 to 2 tablespoons chia seeds

1 cup fennel juice

Fennel tops (See tip below)

Tip: If you’re new to green smoothies, Miles recommends that only 10 percent of your smoothie be greens (spinach is a good beginner’s green because of its mild flavor) and gradually increase them to 40 percent as you grow accustomed to the flavor.

Of the 300 available recipes in The Green Smoothie Bible, we will feature nine of Kristine Miles’ seasonal recipes (three more in summer, two in fall, and two in spring). Try one or all and share your green smoothie adventures in the comments below.

Kristine Miles is a health professional with more than 15 years experience. She is passionate about lifelong learning, plant-based nutrition, and living a healthy lifestyle. Kristine works full time as a physiotherapist in a private practice, is a part-time cooking demonstrator, and is a blogger at kristinemiles.com and greensmoothiecommunity.com. She is happily married and lives on Phillip Island, Victoria, Australia.

]]>“Autumn is my favorite time of the year, especially when there’s often a glut of end-of-season summer produce like strawberries and peaches, while new season fruits like apples and pears make a long-awaited return,” says Kristine Miles, author of The Green Smoothie Bible. Celebrate this colorful season with some of her delicious green smoothies below!

Recipe 1

2 kiwifruit

½ avocado

2 oranges, peeled

1 ½ cups water

Mint (See tip below)

Recipe 2

2 bananas

4 passion fruit

1 orange, peeled

1 ½ cups water

Greens (See tip below)

Tip: If you’re new to green smoothies, Miles recommends that only 10 percent of your smoothie be greens (spinach is a good beginner’s green because of its mild flavor) and gradually increase them to 40 percent as you grow accustomed to the flavor.

Of the 300 available recipes in The Green Smoothie Bible, we will feature nine of Kristine Miles’ seasonal recipes (three in summer and two more in winter and two in spring). Try one or all and share your green smoothie adventures in the comments below.

Kristine Miles is a health professional with more than 15 years experience. She is passionate about lifelong learning, plant-based nutrition, and living a healthy lifestyle. Kristine works full time as a physiotherapist in a private practice, is a part-time cooking demonstrator, and is a blogger at kristinemiles.com and greensmoothiecommunity.com. She is happily married and lives on Phillip Island, Victoria, Australia.

]]>“You have to stay hydrated at all costs, especially if you’re diabetic, but at some point chugging all those endless bottles of water becomes downright tiresome,” says chef and type 1 diabetic Sam Talbot. So he and his kitchen staff created this refreshing beverage, which he describes as a “mojito-esque Kool-Aid thing,” for his new book The Sweet Life: Diabetes Without Boundaries.

Frozen Grape-Aid

Photo and recipe courtesy of The Sweet Life: Diabetes Without Boundaries.

Ingredients

1 cup halved red or green seedless grapes

½ cup blueberries

12 mint leaves

1 lemon, cut into 8 wedges

1 liter club soda

Crushed ice

Directions

In a large plastic bag, combine the grapes and blueberries. Freeze overnight.

Have 4 glasses set and ready. In a beverage shaker, combine the mint leaves, frozen blueberries and grapes, and 4 of the lemon wedges. Grind together with a muddler or pestle until combined.

Divide the fruit mixture evenly among the 4 glasses. Top with crushed ice and club soda, garnish with a lemon wedge, and chill out.

]]>“Eat your greens!” and “Chew your food!” Two sentences often spoken by parents at the dinner table. In The Green Smoothie Bible, author Kristine Miles creates a hybrid from the two digestive phrases: Drink your greens!

Wait—what?

Drink spinach?

Well, yes—sort of. Miles does suggest starting a smoothie with spinach (it’s high in protein and mildly flavored—compared to other greens like watercress or kale). But don’t worry, she’s not proposing you toss back a glass of blended bok choy or mint leaves.

Now you might be thinking, Why would anyone want to ruin a perfectly good smoothie with alfalfa sprouts?

Miles puts forth a pretty good argument: “Greens are rich in fiber, vitamins, minerals, antioxidants, pigments like chlorophyll and cartenoids, and even essential fatty acids such as omega-3s.”

Along with celebrating the virtue of these verdant plants, she includes tips on how to grow your own herbs, sprouts, and microgreens; describes the ideal blender; and provides a surprisingly objective view of the raw food diet. The second half of the book is filled with 300 recipes beginning with seasonal recipes and moving to blends for bone, heart, and digestive health, among others. She even offers smoothies that advertise mood and hormone regulation.

Of the 300 available recipes in The Green Smoothie Bible, we will be featuring nine of Kristine Miles’ seasonal recipes (three in summer and two in fall, winter, and spring). Try one or all, and share your green smoothie adventures in the comments below.

If you’re new to green smoothies, Miles recommends that only 10 percent of your smoothie be greens and gradually increase them to 40 percent as you grow accustomed to the flavor.

Recipe 1

3½ cups watermelon

1 inch fresh ginger

2 tablespoons chia seeds (optional, for a thicker smoothie)

Greens*

Recipe 2

1 cup blueberries

1 large banana

1½ cups of nut milk or water

Greens*

Recipe 3

1 cup pitted cherries

1 banana

1 to 2 tablespoons raw cacao

1½ cups water or nut milk

Greens*

Kristine Miles is a health professional with more than 15 years experience. She is passionate about lifelong learning, plant-based nutrition, and living a healthy lifestyle. Kristine works full time as a physiotherapist in a private practice, is a part-time cooking demonstrator, and is a blogger at kristinemiles.com and greensmoothiecommunity.com. She is happily married and lives on Phillip Island, Victoria, Australia.

]]>
The meditation of spreading jam on toast is similar to Zen gardening. Rakes design calming paths through pebbles much like butter knives draw harmonious swirls of watermelon, apple, and hints of geranium over crusty bread. Who knew a book dedicated solely to preserves like chutneys, mustards, and curds could lead you to enlightenment?

]]>http://www.saturdayeveningpost.com/2012/06/07/health-and-family/food-recipes/watermelon-geranium-jam.html/feed212 Tips for Better Healthhttp://www.saturdayeveningpost.com/2010/08/11/health-and-family/medical-update/12-steps-health.html
http://www.saturdayeveningpost.com/2010/08/11/health-and-family/medical-update/12-steps-health.html#commentsWed, 11 Aug 2010 16:24:02 +0000http://www.saturdayeveningpost.com/?p=25894Christmas in July? Why not New Year’s in August? It's not too late to make 2010 a banner year for healthy habits with these simple tips for better living from Certified Natural Chef and nutritionist Patty James.

James suggests taping this list to the refrigerator and adopting one healthy habit a week:

Begin each day with a good stretch and some deep breaths.

Plan a week’s worth of meals on your day off.

Spend 30 minutes twice a week cutting up fresh veggies to have ready for snacks and preparing meals. Next time you want scrambled eggs (or tofu), sauté some veggies first, then add eggs.

Keep seasonal fruit on hand for when hunger (or a sweet tooth) strikes.

Vary your food; if you eat it on Monday, don’t have it again until Friday.

Eat at a table and chew well. Be thankful.

Make your own vinaigrette with olive oil, lemon juice or vinegar, a little Dijon mustard, a minced garlic clove, and a pinch of salt and pepper.

Sprinkle grated cheese on top of casseroles instead of mixing in larger amounts.

Substitute raw nuts and seeds for processed granola bars.

Have at least one day a week without meat—Meatless Monday, perhaps.

Eat more leafy greens. Steam kale, chard, spinach, or radicchio, among others, for a couple minutes. Drain and set aside. Sauté some onions, garlic, and shitake mushrooms in olive oil for a few minutes. Add steamed greens, stir, and serve.

Preheat the oven to 300 F. Pour small amount of oil onto paper towel and lightly wipe bottom and side of an 8- or 9-inch pie pan.

In large mixing bowl, using electric mixer, beat egg whites, vanilla, cream of tartar, and salt on medium speed until foamy. With mixer still running, gradually add the sugar in slow, steady stream, until stiff peaks form. (The peaks shouldn’t fold over when the beater is lifted.) Very gently fold in ½ cup of nuts.

Using flexible spatula or rubber scraper, spread meringue over bottom and up side of pie pan and onto lip of pan, but not over edge of pan. Sprinkle bottom of pan with remaining nuts.

Bake for 50 minutes, or until meringue is firm and lightly browned. Transfer to cooling rack and let cool completely, at least 2 hours.

[Note: Fruits can be substituted according to what’s in season. Nutrition facts apply to the above ingredients.]

To serve salad individually, place one lettuce leaf on each plate. Arrange equal amounts of fresh fruit attractively on plates, leaving room in center for Honey Mayonnaise. Garnish dressing with mint, if desired, and serve chilled. Fruit can also be arranged on lettuce leaves on one large platter with Honey Mayonnaise in center or in a hollowed-out melon.

]]>http://www.saturdayeveningpost.com/2009/08/15/health-and-family/food-recipes/fruit-salad-honey-mayonnaise-2.html/feed0Strawberries Romanoffhttp://www.saturdayeveningpost.com/2009/07/18/health-and-family/food-recipes/strawberries-romanoff-recipe.html
http://www.saturdayeveningpost.com/2009/07/18/health-and-family/food-recipes/strawberries-romanoff-recipe.html#commentsSat, 18 Jul 2009 14:00:13 +0000http://www.saturdayeveningpost.com/?p=8495An ancient cocktail or dessert to top off any special summer occasion, this sweet treat is every bit of strawberry-citrus goodness.

]]>http://www.saturdayeveningpost.com/2009/07/18/health-and-family/food-recipes/strawberries-romanoff-recipe.html/feed0Breakfast Fruit Pizzahttp://www.saturdayeveningpost.com/2009/05/30/health-and-family/food-recipes/breakfast-fruit-pizza-2.html
http://www.saturdayeveningpost.com/2009/05/30/health-and-family/food-recipes/breakfast-fruit-pizza-2.html#commentsSat, 30 May 2009 14:00:56 +0000http://www.saturdayeveningpost.com/?p=5543Who doesn't love pizza for breakfast? Especially the kind you don't have to feel guilty about for the rest of the day.

All ingredients should be at room temperature before proceeding. To make Lemon Aioli, whisk together lemon zest, lemon juice, garlic, and salt; whisk in mayonnaise and oil. Spread smooth side of each focaccia square with ½ tablespoon aioli. Divide remaining ingredients among 4 squares focaccia, layered in the order listed. Top with remaining focaccia squares. Cut each sandwich in half into 2 triangles. Sandwiches can be served at room temperature or warmed for a few minutes in the oven at 450° F. Sandwiches should not be hot.

Fresh Pea Soup

SERVES 4

3 tablespoons olive oil

3 shallots or three small leeks (white only), finely chopped

2 garlic cloves, minced

3 cups fresh peas (or thawed frozen peas)

2 cups chicken broth

1/2 teaspoon salt

1/4 teaspoon pepper

1 tablespoon mint, minced

Plain yogurt or sour cream

Heat oil in large saucepan. Add shallots and garlic and sweat until translucent. Stir in peas, broth, and salt and pepper. Simmer about 5 minutes. Place half of the soup at a time in blender, cover and process until pureed. Return pureed peas to saucepan, stir in yogurt or sour cream and mint.

New Potato Salad

SERVES 4

2/3 pound new potatoes

2/3 cup broccoli florets

2/3 cup cauliflower

1 small carrot, peeled

1/2 small cucumber

1/4 cup radishes, sliced

5 tablespoons red onion

5 tablespoons green onions

1/3 cup plain yogurt

4 teaspoons Dijon mustard

1/3 teaspoon fresh ground black pepper

Steam potatoes until tender; drain and set aside. Steam broccoli and cauliflower, about 3 to 4 minutes until tender. Cut carrots into thin slivers and slice cucumber. Slice potatoes into chunks or slices according to preference. Combine all vegetables in large bowl. In another bowl, combine yogurt, mustard, and black pepper. Whisk until blended. Pour over vegetables and gently toss until all vegetables are coated. Refrigerate 1 hour before serving.

Souffle Omelet with Balsamic Stawberries

Souffle Omelet with Balsamic Strawberries

SERVES 2

1 1/2 cups (about 8 ounces) fresh

strawberries, stemmed and quartered

1 tablespoon chopped fresh mint

1 tablespoon balsamic vinegar

2 teaspoons granulated sugar, divided

2 large eggs, separated

1/4 teaspoon vanilla

2 teaspoons butter

Confectioners’ sugar, as needed In bowl, combine strawberries, mint, vinegar, and 1 1/2 teaspoons of granulated sugar; set aside. In small bowl, whisk egg yolks with vanilla and remaining 1/2 teaspoon granulated sugar for 1 minute or until slightly thickened.

In another bowl, beat egg whites with electric mixer until they form soft peaks. With rubber spatula, fold yolks into whites until no streaks remain. In 10-inch nonstick skillet over medium heat, melt butter. (To make 2 individual omelets, use 6-inch nonstick skillet.) When butter is sizzling, add egg mixture, spreading it into an even layer with spatula. Cover pan; reduce heat to low. Cook omelet 3 to 4 minutes or until golden brown on bottom and barely set on top. Spoon strawberries down center of omelet; with spatula, fold omelet in half over filling. Slide omelet onto plate; dust with confectioners’ sugar.

HOW FRESH?
Vegetables and fruits are at their peak of freshness and nutrition at the time of picking. They gradually lose nutritional value (particularly the fragile, water-soluble vitamins B and C) the longer they linger uneaten in the refrigerator. For the best nutrient value, harvest from your garden only the amount you need for that day or the next day. When buying from a farmers’ market, make sure to ask whether the produce is locally grown. Frozen vegetables packaged at their peak of freshness may retain more nutrient value than fresh ones shipped from out of state.